CrossFit – Sun, Jun 22
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling Kettlebell Windmill
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
3 Sets, building to working loads
1 Pause Bench + 3 Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
5 Medball Chest Pass After Each Set of Bench)
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
- On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
- For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
Modifications:
- Look to substitute floor press or dumbbell press as the primary alternative today.
For Time:
Buy-In: 100 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Dumbbell Deficit Push-Ups
—
Cash-Out: 100 Double Unders
Dumbbells: 50/35lb, 22.5/15kg
—
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: Upper Body Stamina / Midline Integrity Under Volume
RPE: 8/10
Primary Objective: Stay efficient on push-up volume while maintaining quality big sets on the renegade rows
Secondary Objective: Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.
Level 2:
For Time:
Buy-In: 50 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Push-Ups
—
Cash-Out: 50 Double Unders
Dumbbells: 35/25lb, 15/12kg
Level 1:
For Time:
Buy-In: 150 Single Unders
—
3 Rounds
20 Renegade Rows
20/15 Elevated Push-Ups
—
Cash-Out: 150 Single Unders
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
For Time:
Buy-In: 50 Double Unders
—
3 Rounds
20 Renegade Rows
25/20 Push-Ups
—
Cash-Out: 50 Double Unders
Dumbbells: 30/20lb, 14/9kg
Competitor:
Day off or as prescribed
Travel / Hotel:
As prescribed
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
10:00 AMRAP
50ft (15m) Dual Kettlebell Overhead Carry
100ft (30m) Dual Kettlebell Front Rack Carry
150ft (45m) Farmers Carry
Load: Choice on load, done as an unbroken set from the overhead to the front rack to the farmers carry.
